Lactate Threshold & V02 MAX Explained (The Test, My Results, What’s Next?)

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In this video Luke McIlroy from METS Performance Consulting (metsperformanc...) explains the difference between lactate threshold and V02 Max and why METS test both measures at the same time. Following Luke's explanation, my VO2 Max and Lactate measures get tested using a blood sample and an oxygen mask on an indoor bike. Post this combined test, Luke runs through the results and what they mean from a training perspective.
Now I have accurate training zones from the VO2 Max test and the Lactate test, what's next? Using the data from these tests Luke describes some sessions I should be doing to train more efficiently and improve my cycling performance. He discussed anaerobic training sessions in some depth.
VO2 Max Test Video: • V02 Max Test, Cycling ...

[@888jucu]

Loved this video, I did this test nearly 30 years ago. I havnt ridden in anger for 25years now after hanging up my cleats and now want to get back into it just for good fitness and fun 👍

[@russnicely1606]

Awesome info! Need to find a guy just like him in the states.

[@CamNicholls]

Thanks Russ. Definitely worth the investment. Cam

[@andrearatkovic4048]

All over Boulder, CO and San Diego, CA

[@kamilareeder1493]

Aye, thanks 😊 I really needed to see an example of this 🙏

[@mattfoley6082]

I learned so much from this. Thanks for posting.

[@CamNicholls]

Awesome to hear, thanks for sharing Matt. Cam

[@dew_reg1574]

Great video ! As a beginner I could start by improving a bit of everything and do a similar test in a year to be more specific

[@carlosflanders518]

The shape of the lactate curve is indeed very important. Basing zones off absolute lactate values is dodgy. It's like saying that everyone's max Hr is 190 and threshold is 160 bpm.

[@CamNicholls]

Thanks Carlos, appreciate you sharing your insights. Cam

[@dustinhanson8756]

Awesome vid mate...some really good insight. Thanks for sharing and keep the content coming...Cheers from Okinawa

[@CamNicholls]

Thank you Dustin, much appreciated. Cam

[@gavinmaboeta6401]

Brilliant video. Well done to all involved.

[@CamNicholls]

Thank you Gavin. And Luke is good! Cam

[@eldinbechar]

just aswome. great explanation and for free. thanks a lot!

[@CamNicholls]

Cheers Pero 👍

[@MrFornicater]

Wiggins looks ready for a comeback haha

[@CamNicholls]

haha, he's ridding in the local Melbourne crits this year I believe.

[@sonivex]

Awesome video Cam! Thanks for that. Cheers.

[@CamNicholls]

Thanks Ivson, appreciate the comment. Cam

[@tomgoold8694]

Love the science! Awesome

[@hemi265mustard]

Thats an awesome informative video, how much does it cost and where did u go? Maybe theres a place in Geelong? Tapering? Is it really necessary? Great videos! Really fueling my fire. Cameron T

[@CamNicholls]

Unsure about Geelong, this is the company metsperformance.com/ - we did a podcast together also if you have interest: www.bikechaser.com.au/news/lactate-threshold-vs-v02-max-testing/ - I think the testing for both combined is around $200. It's only necessary if you truly want to understand your real training zones. That will make you stronger though! It's pretty compelling! Cam

[@Popa_Bogdan_Light_Drawing]

thank you!

[@hickman_fitness]

Loved the video Cam.. wish they were in Qld.

[@CamNicholls]

Thanks Brendon. Shame there’s no place in qld near you. Cam

[@ALSNewsNow]

Greg Lemond had a V02 max of 92. This guy is 65. DAMN! No wonder.

[@cliffordchaperon6795]

gold gold gold - love it

[@CamNicholls]

Clifford Chaperon thanks Clifford, appreciate the comment 👍

[@burimhana3542]

A very enlightening video for whoever is interested about getting a pro training. Thank you for sharing such an interesting topic. Just one feedback please: at 2.5 mmol is the top end of zone 2. So what is the top end of zone 3, is it 4 mmol?

[@CamNicholls]

Thank you sir, appreciated. Great question. I have just looked at the graphs and info Luke provided me with and it doesn't seem to have that info. Looking at my lactate it jumped up to 5mmol very quickly so maybe it's dependable on your tolerance/training!? Cam

[@burimhana3542]

​@@CamNicholls, yes, lactate depends on each person's training. But, my specific question (maybe this question should be addressed to Luke :) ) was: what exact number of Lactate Threshold has Luke used, as there is not one 'exact' number that 100% tells you that, some use 3.5 mmol, some 4 mmol, so it is there somewhere. Looking at the excel table of the readings of your heart rate and lactate, one can not tell exactly at what zones are you, because your lactate 'jumped' from 2.5 to 5.6 (at 176 bpm). But, I suppose Luke got the zones from the other readings, and got your heart rate of 172 bpm - this being your anaerobic threshold (but the question is: what is the amount of lactate at this point?) Thanks again for your very interesting video (I wish Luke could have spoken not so fast, as there are a lot of other people watching it, and not being fluent at English, and subtitles could not always follow. Mind you, he was very efficient at his feedback ). :)

[@damon123jones]

135km day before for sure affects test results

[@SpeedBoosted136]

Even automatic captions can't catch what you are saying, is it Australian? Good job on the lab tests!

[@CamNicholls]

Yes Aussie mate

[@WTC999]

i did a lactate test here a few weeks a go, my first ever. and i hit over 15 in lactate. and for some reason they could not help me get my HR zones. i have been trough a heart surgery 1,5 years ago, and i'm struggeling to get back in shape. got any ideas on how and what i should focus my training at? i'm around 220 ftp, and 190bpm max, i have put on about 15kg of waight in the last year. from 65kg to 80kg, this might be a factor to why my ftp has gone down from 275 watts to right around 220, and my heart rate goes up super quick, rest hr is around 65, but every time i start riding my bike it jumps to over 100-120bpm. i would love to get some help in what i should do to get back in shape. Feels like i don't have a zone 1 and 2 anymore, all my rides are in zone 3-4.

[@CamNicholls]

Sounds to me you need to spend a month or two focusing 80% of your rides on Zone 2. Building base. 200-220 watts. Go ride solo or side by side for 2-3 hours at a time focusing on base. Cam

[@Ray-iy1li]

Awesome content Cam! How do I recognise when I have worked enough on my base fitness?

[@CamNicholls]

Thanks Ray. Watch this one. It will explain everything for you kzbin.info/www/bejne/bam2n4WodseMfqc

[@bewimotos]

whats the thing you drank before the test?

[@CamNicholls]

A drop of peppermint oil! Cam

[@totillipo]

Hi, how do you calcolate FTP at 320 watts? which is the formula starting from 300/2.5 mmol and 330/5,6 mmol? I tried linear interpolation but I obtained a value of 315 watts. Thanks.

[@croatianmountainbiking6624]

ramp test- every1 min increase 20 watts, and the last step you completed for one min x 0.75 = ftp or 20 min max power output test x 0.95 = ftp

[@benrpink]

Whats the machine used in VO2 max?

[@CamNicholls]

Hi Ben, not overly sure what they use here. I just put it on my face and got on with it! Cam

[@damon123jones]

when iam tired after training my HR is crazy high at low power and won't go up

[@CamNicholls]

Maybe you need to work on bas Damon.

[@tanjidchowdhury4816]

why blood sample in every 3 minutes?

[@CamNicholls]

The measure the increases in lactic acid in the blood as you increase intensity. Cam

[@triluve]

bad measurements because of imoroper cleaning of the skin?

[@Second247]

Yeah. Infact the first sample in the vid 0:30 he took was bad, the blood didn't form a pearl but spread over the skin. That is either sweat or tissue-fluid (what ever the english name is). I take lactate differently milking the finger towards the hole instead of squeezing around the hole and i form bigger pearl of blood. And with lactate testing many experts suggest 5 minute intervals for lactate levels to even out. Here i think it was 3minutes, which basically doesn't provide solid timescale for lactate. Which is tricky with vo2max tests with lactate, you can't have long steps because athlete is run to ground with longer steps. But readings are consistent after that and as a result there is consistent line, main oddity being the rest lactate of 5mmol. But man those training zones! Upper threshold of Zone 2 being 300 watts is pro level. I doubt that, even more so knowing that Cam doesn't train that much. He just might have good Z3 (=plenty of tempo/sweetspot training) so he manages to keep things under control, which then appears as steady zone 2.

[@kubackjeee]

This Guy should start learning English asap